Protein diet for weight loss: the menu for the week includes various foods with the highest protein content, which can lead to malfunctions of some organs, affect the immune system and has a number of contraindications. Dietitians recommend this method of losing extra pounds or gaining muscle mass only to healthy people and not more than once a year.
A strong blow to the body requires several months of recovery, but it gives serious results and is suitable for those who cannot refuse fish and meat dishes. On this type of diet, it is strictly forbidden to eat foods containing sugar, which can lead to significant discomfort for sweet lovers and affect brain activity. About what varieties there are, positive and negative points, menus and information are given in the text below.
Protein diet: principle of action
The principle is as follows:
- increases the amount of protein consumed;
- carbohydrates are kept to a minimum.
Coming from food, protein compounds that have not been processed by the body become:
- glucose;
- thick.
They accumulate in the body and lead to an increase not in muscle, but in fat mass. The body produces more sweat and urine, which leads to dehydration. Carbohydrates do not enter, therefore, energy reserves are reduced, which leads to exhaustion and, as a result, increased fatigue and reduced mental activity. Due to excessive intake of protein, the body is under stress, and the measure will not lead to results without physical activity - in this case, tissue relaxation in certain parts of the body may occur.
This diet acts as an express remedy for losing excess fat. Protein food is digested for a long time, so there is no feeling of hunger. In order to reduce the load on the organs, a large amount of water should be taken inside, which increases in the hot season.
A lack of carbohydrates can lead to a disturbed metabolism, so this type of diet should be approached with caution and only after consultation with a specialist, so as not to harm yourself.
Benefits of a high protein diet
This diet system involves rapid weight loss without the desire to eat. Other positives:
- long saturation;
- diversity in diet;
- calories for consumed food are not limited;
- preservation of results over a long period of time, while respecting exit rules;
- efficiency in the form of ten kilograms in fourteen days.
Who is not on a high protein diet?
Along with the obvious advantages, the power system is not without disadvantages in the form of:
- unbalanced diet;
- significant burden on organs;
- loss of minerals (excreted in urine);
- lack of vitamins, minerals and nutrients;
- rejection of sweet flour products (causes discomfort for lovers);
- mandatory physical activity is required - without it, the body will be damaged.
Due to existing shortcomings, the program has a number of contraindications:
- pregnancy period;
- childhood;
- age over sixty years (possible thrombosis);
- kidney, liver diseases;
- cholelithiasis;
- diseases or abnormalities in the work of the gastrointestinal tract;
- oncological diseases;
- the presence of neoplasms.
Consuming a large amount of protein in some cases can be life-threatening, so you should first consult a dietitian, therapist for contraindications.
Types of protein diets
This type of food combines a number of diets developed by different nutritionists, and the difference is in duration and rules:
- according to Dukan(staged, has a number of requirements, counting calories is not necessary, it is necessary to consume a reduced amount of salt and avoid thirst);
- according to Malysheva(lasts twenty-eight days, does not allow hunger, should eat five times, should count calories, should eat simple carbohydrates);
- View of the Kremlin(scoring is assumed - 1=1 gram of carbohydrates/100 grams of this product - and days of vegetables);
- according to Atkins(low-carbohydrate system, the use of cheese, meat, dairy products is prohibited);
- from Maggi(three meals a day, there are two options - egg and cottage cheese, you need to count calories).
The positive and negative sides of each type are shown in the table:
| Name | Who will answer | avg | Cons |
| Dukan | For all | No need to count calories and restrict your diet | Contraindicated in diseases of the central nervous system |
| Malysheva | Those who want to improve their health and permanently lose weight | Long-lasting results, simplicity, overeating is not allowed | Weight loss is slow, low metabolic rate, contraindicated in children, adolescents, pregnant women, heavy physical work and the presence of chronic diseases |
| Kremlin | Overweight people | Significant weight loss while maintaining psychological comfort | Reduced mental activity, not suitable for sweets lovers, unacceptable for diseases of the kidneys, heart, gastrointestinal tract, pregnancy |
| Atkins | For all | Fast and effective weight loss, promotes better functioning of the kidneys and other organs | The consumption of many staple foods is prohibited |
| Maggi | For all | Self-selection of the menu, simple rules, no age restrictions | It is necessary to consume an increased amount of eggs, which leads to an increase in cholesterol |
The Dukan diet is characterized by an emphasis on reducing carbohydrates in the early stages. In order to improve the functioning of the digestive system, the diet is supplemented with bran. In the later stages, the body continues to lose weight, but foods containing carbohydrates are back on the menu.
The Malysheva program includes a long-term weight loss system that leads to long-term results. Basic principles: drinking at least two liters or ten glasses of water during the day, avoiding sugar and salt, overeating is not allowed.
The Atkins system combines the following requirements:
- the amount of meat and fish should be equal to vegetables and fruits;
- the volume of carbohydrates is reduced;
- food containing protein and fat is not limited in the amount consumed.
There is also a classic version:
- five-day;
- ten days;
- fourteen days.
Approved products
There are two requirements for food products that may be consumed as part of a protein diet:
- high protein content;
- low concentration of fat component.
Only materials that meet these conditions can serve as ingredients for the preparation of the daily menu. The list includes (name/example):
- lean poultry/chicken, turkey;
- rabbit meat;
- veal;
- lean beef;
- offal / liver (contains vitamins and minerals in the chemical composition);
- lean fish/tilapia;
- salad;
- parsley;
- coriander;
- dill;
- vegetables / cucumber, tomato, onion, zucchini;
- chicken or quail egg protein;
- fruit crops and juices/apple, citrus;
- porridge from rice, buckwheat, oats (no more than one hundred and sixty grams / day);
- bread (maximum sixty grams / day);
- tea;
- natural coffee;
- still mineral water;
- low-fat dairy products of natural origin in the classic version / milk, kefir, yogurt, cottage cheese;
- spices / black pepper, red;
- sauces / soy etc.
Perhaps the use of apple cider vinegar, seafood, tofu, low-fat cheese.
The nutritional value is not an indicator for determining the suitability of a component, but one should focus on the amount of carbohydrate and fat components. When calculating the amount of protein, data from food packaging provided by manufacturers should be used as a source of information.
Prohibited products
The following list can help identify food suitability, which includes:
- pork, fish with a high percentage of fat;
- pasta;
- bakery products;
- all types of cereals, except those mentioned in the permitted list;
- fruit crops (only apples and citrus fruits are allowed) (bananas are not recommended);
- potatoes (high percentage of starch);
- corn;
- carrots (contains sugar);
- turnip (contains sugar);
- fructose;
- sugar and sweeteners;
- juices (except permitted);
- products containing sugar;
- drinks with added sugar
- carbonated water (mineral and other types of drinks);
- mayonnaise;
- ketchup;
- any sauces that contain a high percentage of fat.
Protein diet menu for 7 days
When compiling the menu for the day, the manufacturer's data on the composition of the product should be taken into account, the general data are given in the list(name/kilocalories/proteins/fats/carbohydrates):
- chicken fillet / 110 / 23, 1 / 1, 2 / -;
- fillet eggs / 84 / 19, 2 / 0, 7 / -;
- rabbit meat / 173/33 / 3, 5 / -;
- beef/250/26/15/-;
- tilapia/96/20. 1/1. 7;
- flounder / 83 / 16, 5 / 1, 8 / -;
- hake fish meat / 86 / 16, 6 / 2, 2 / -;
- cod/78/17. 7/0. 7/-;
- kefir one percent / 40 / 2, 8 / 1, 0 / 4, 0;
- one percent milk / 41 / 3, 3 / 1, 0 / 4, 8;
- 1% expansion / 40 / 3, 0 / 1, 0 / 4, 1;
- one percent fresh cheese / 79 / 16, 3 / 1, 0 / 1, 3;
- chicken liver / 136 / 19, 1 / 6, 3 / 0, 6;
- beef liver / 125 / 20, 0 / 3, 1 / 4, 0.
Recommendations for use are given in the table:
| Product/Group/Period | Reception time |
| Breakfast | No later than three hours (countdown is done upon waking up) |
| Dinner | At least three hours should pass before going to bed |
| Complex carbohydrates | Small portions in the morning - no later than 14: 00 |
| Apples (no more than two pieces) or citrus fruits | Before lunch |
| Combination of proteins with non-starchy vegetables (tomato, cucumber, celery) | After 14: 00 |
These rules should be followed when preparing the daily diet.No more than thirty grams of vegetable fat in the form of linseed oil is allowed.
egg diet
It is forbidden to adhere to this diet program if there are the above-mentioned contraindications, as well as:
- high blood cholesterol level;
- individual intolerance to eggs.
Food is taken three times a day. An example of a week's diet is shown in the table:
| days | Breakfast | Dinner | Dinner |
| one | apple or grapefruit Green tea/cup Eggs / two pieces |
boiled egg / one piece Orange Boiled chicken fillet / one hundred and fifty grams |
Kefir / one glass Boiled chicken fillet / one hundred grams |
| 2 | Orange juice / one glass Boiled eggs / two pieces |
oranges / two pieces Stewed chicken fillet Coffee |
grapefruit Chicken eggs / two pieces Milk / one glass |
| 3 | Mineral water with lemon juice / one glass boiled eggs / two pieces |
Grapefruit / one piece Boiled beef / two hundred grams Spinach leaves / one hundred grams |
Boiled eggs / one piece Kefir / glass |
| four | Omelet for three eggs Salad with greens Green tea/cup |
Boiled fish / two hundred grams lettuce leaves |
Grapefruit / two pieces Boiled eggs / one piece Kefir / glass |
| 5 | Boiled eggs / one piece Salad with vegetables and herbs |
Orange juice/glass Boiled fish / two hundred grams Tomato / two pieces |
Herbal tea/cup boiled egg / one piece |
| 6 | grapefruit juice/glass Fresh cheese / one hundred and fifty grams |
Grapefruit / two pieces Beef / one hundred grams |
Unlimited water or herbal tea |
| 7 | grapefruit/pol Boiled eggs / two pieces |
orange/one Cooked turkey fillet / two hundred grams Boiled vegetables / two hundred grams |
Unlimited water or herbal tea |
Ducan's diet
User results range from one to four pounds lost in seven days. An example of the menu is presented in the table:
| days | Breakfast | Dinner | A snack | Dinner |
| one | Protein omelette Salmon lightly salted Coffee |
Chicken cutlets Kefir |
Fresh cheese Yogurt |
Seafood plate (soup, cocktail) |
| 2 | Cottage cheese casserole Tea (herbal, green, black) |
Meatballs with veal/vegetable salad | Kefir + bran | Vegetable stew with chicken |
| 3 | Baked cheesecakes with sour cream Coffee |
Fish soup or fish stew | Apple, citrus or kiwi | Roasted meat and vegetable dish |
| four | Fresh cheese Kefir |
Meat solyanka | A sandwich consisting of lightly salted salmon and greens | Roll with meat and vegetables |
| 5 | Chicken fillet Apple Tea |
Baked fish/whole grain bread | Pancake with fresh cheese and bran | Chicken cutlets / vegetable salad |
| 6 | Boiled chicken egg Lightly salted salmon Coffee |
Stewed Beans/Vegetable Salad | Syrniki Herbal tea |
Fish steak/steamed coleslaw |
| 7 | Baked eggs with meat Coffee |
Meat soup with vegetables | Apple, citrus or kiwi Cheese |
Baked fish/vegetables red wine |
Protein-carbohydrate diet for weight loss
The approximate menu for a week within this food system is presented in the table:
| days | Breakfast | A snack | Dinner | A snack | Dinner |
| one | Fresh cheese + dried fruit Coffee + cream |
apple/single | Chowder with lentils and chicken | Tea + jam | Curry |
| 2 | Omelet on squirrels Herbal tea |
orange/one | spinach soup | Kefir | chicken nuggets |
| 3 | Cottage cheese casserole Coffee + milk |
Kiwi / two pieces | Salmon in milk | Yogurt | egg salad |
| four | Oatmeal + fruit + honey | pomegranate/one | Soup with potatoes and sour cream | Dates/handful | Buckwheat/salad with honey and cabbage |
| 5 | Cottage cheese casserole + honey Tea + jam |
Banana | Soup with fish and shrimp | Yogurt | A salad consisting of proteins and carbohydrates |
| 6 | Boiled squirrels / two pieces Herbal tea |
Tangerines / two pieces | Oriental soup (from eggs and pink salmon) | curdled milk | Shish kebab (turkey + vegetables) |
| 7 | rice porridge Cookies Coffee + sugar |
Banana | Minestrone | Bakery products | Vareniki (potato-cabbage) |
Protein-vitamin diet
Eat at least five times a day. An example of the menu is presented in the table:
| days | Breakfast | A snack | Dinner | A snack | Dinner |
| one | Chicken egg whites / two pieces | Citrus | Veal or beef / 200 grams | Unsweetened pear or apple / 2 pcs | Baked chicken fillet/100 grams |
| 2 | Curd / 100 grams | Kiwi / one piece | Baked fish/200 grams | Plum or pear / two pieces | Boiled chicken fillet / 150 grams |
| 3 | Low-fat cheese / 50 grams | Peach / 2 pcs. or apricot / 2 pcs. | Chicken turkey / 150 grams | Salad with vegetables | Beef (grilled)/150 grams |
| four | Cheese / 40 grams | Orange / 1 pc. or apricot / 2 pcs. | Fish fillet/200 grams | Salad with cabbage and cucumbers | Roasted chicken/150 grams |
| 5 | Egg whites / 2 pcs. | Peach / 1 pc. or apricot / 2 pcs. | Boiled rabbit/200 grams | Beet and carrot salad | Fish fillet (grilled)/100 grams |
| 6 | Fried squirrels / 4 pcs. Cheese/10 grams |
Chicken fillet/100 grams Kefir / glass |
Chicken broth Meat/150 grams |
Curd / 100 grams | Fish/200 grams |
| 7 | Fruit salad/300 grams | Apple | Vegetable salad seasoned with olive oil | fruit smoothie | Vegetable salad |
Protein-vegetable diet
An example of the menu for the week is shown in the table:
| days | Breakfast, grams | Lunch, grams | Dinner, grams |
| one | Meat/150 Sauerkraut Green tea |
Meat/150 Black bread Vegetable salad |
Fish/150 Boiled potatoes beet salad |
| 2 | Meat/150 Carrots/150 Green tea |
Meat/200 Banana fruit juice |
Fish/150 Black bread Vegetable salad |
| 3 | Meat/150 Banana Green tea |
Stewed beans/200 Vegetable salad |
Meat/150 Salad: cabbage + peas |
| four | Curd/100 Green tea |
Stewed meat/150 Vegetable salad |
Meat/200 Salad: tomato + vegetable oil |
| 5 | Kefir Cookies |
Meat/200 Tomato |
Fish/200 Banana fruit juice |
| 6 | Curd/100 Green tea |
Beans/200 carrot salad |
Boiled fish/150 Salad |
| 7 | Milk Cookies |
Meat/150 Vegetable salad |
Soup Meat Black bread |
Protein diet for women
Recommendations are given in the table (numbers correspond to pieces and grams):
| days | Breakfast | A snack | Dinner | A snack | Dinner |
| one | Curd/200 Coffee |
Apples/1 | Baked chicken fillet/100 Black bread |
Yogurt | A fish Vegetable salad |
| 2 | Yogurt | Orange/1 | Beef + vegetables | Kefir | Fish + vegetables |
| 3 | boiled eggs Tea |
Grapefruit/1 | Chicken fillet + brown rice | Yogurt | Roast beef Salad with vegetables |
| four | Kefir Oatmeal cookies/3 |
Banana/1 | Turkey meat | Ryazhenka | baked fish Vegetable salad |
| 5 | Curd/200 | Apple/1 | Roast beef Black bread |
Kefir | baked fish Vegetable salad |
| 6 | Omelet | Nar/1 | Baked chicken fillet Vegetable salad |
Yogurt | Fish + roasted vegetables |
| 7 | Curd/200 | Tangerines/2 | Boiled beef Black bread |
Kefir | Baked fish + broccoli cabbage |
Menu for pregnant women
An example of a daily menu during pregnancy is shown in the table (numbers correspond to grams and pieces):
| Internship | trimester 1 | 2 trimester | trimester 1 |
| Breakfast | Oatmeal porridge + dried fruit Butter/10 Steam cutlet + brown bread Rosehip decoction |
Whole grain bread + butter Boiled chicken eggs/1 Rosehip decoction |
Milk rice porridge + raisins Whole grain bread + butter Morse |
| A snack | Curd/100 Apple/1 |
Ryazhenka Banana/1 |
Cheesecakes + sour cream Apple |
| Dinner | Soup with chicken broth Vegetable stew/200 Baked fish steak/1 Whole grain bread |
Soup: cauliflower + broccoli Chicken pilaf Grated carrots Whole grain bread |
cabbage soup baked fish Salad "Vinaigrette" |
| A snack | Yogurt Pears/1 |
Almond/hand Prunes/10 |
Yogurt Pear/1 Bun |
| Dinner | Omelet with vegetables Whole grain bread or bun |
Casserole with cheese Vegetable salad |
Cucumber salad with herbs Stewed turkey + buckwheat |
Duration of the protein diet
The classic variation includes three types of duration in days:
- 5;
- ten;
- fourteen.
The maximum number of days is fourteen. The value indicates the presence of physical activity, with a passive lifestyle, this type of diet can lead to impaired kidney function. To reduce the load on the internal organs, it is necessary to consume a large amount of liquid. Exceeding the recommended duration can cause:
- increased fatigue;
- reduced mental activity;
- headache;
- urolithiasis;
- fragility, lack of shine of hair rods, nail plate;
- increased dryness of the epidermis;
- kidney swelling.
The reason for the damage in the form of side effects of long-term adherence to the requirements of the protein system is the imbalance that creates a burden on the body. Despite the undoubted benefits of proteins for the body, their presence in the diet can be harmful to health. At the end of the recommended periods, you should gradually leave this program and not repeat it during the year.
Protein diet recipes for weight loss
Omelet
You can cook in a steam boiler, microwave or slow cooker.
It is necessary to prepare the components and add them to the container:
- raw chicken eggs / four pieces;
- of milk / half a glass.
Cooking Instructions:
- Beat the ingredients with a mixer.
- Immerse in a steamer.
- Cook under normal conditions for about twenty minutes.
oatmeal
It is necessary to prepare the components and add them to the container:
- Hercules / Two tablespoons;
- boiling water / half a glass.
Cooking Instructions:
- Mix the cereal with the boiling water.
- Set aside to swell for thirty minutes.
Keta baked
It is necessary to prepare the components and add them to the container:
- fish steaks / one piece;
- lemon juice / teaspoon;
- spices / to taste;
- hard cheese / twenty grams;
- yogurt / two tablespoons;
- tomato / one piece.
Cooking Instructions:
- Wash the steak, cover with juice, add spices.
- Marinate for twenty minutes.
- Cut the tomatoes into rings.
- Arrange the vegetables.
- Coat the steak with yogurt.
- Arrange the cheese.
- Place in an oven heated to 180 degrees Celsius.
- Bake for thirty minutes.
meat salad
It is necessary to prepare the components and add them to the container:
- beef / one hundred grams;
- champignons / one hundred grams;
- onion / to taste;
- hard cheese / fifty grams;
- olive oil / for frying;
- cream with a low percentage of fat / one spoon.
Cooking Instructions:
- Cook the beef until done.
- Chop the meat with a knife.
- Chop the mushrooms and onion.
- Put the mushrooms and onions in a pan and fry them in olive oil.
- Grate the cheese.
- Mix beef with mushrooms, cheese, sour cream, mix.
How to get out of a diet
Losing pounds causes stress to the body, but after the end of the period provided by the weight loss or weight maintenance program, the transition to a normal diet should be gradual. This requirement is the main one and the duration of maintenance of the achieved value on the scale depends on compliance. If the next day you suddenly start consuming most of the forbidden foods, the actions are filled not only with a return to the original form, but also with a large gathering.
Basic principles of dating:
- excluding the sugar component from drinks (tea, coffee);
- use of minimal amounts of flour and sweet products;
- do not take too much fatty food;
- a sip of water on an empty stomach;
- oatmeal or low-fat cottage cheese for breakfast;
- lunch - lean soup, baked fish or meat (not fried);
- abstinence from potatoes (contains starch);
- small portions at least three and no more than five times during the day.
The usual components of the diet must be slowly added to the daily menu. Physical exercises, relaxing procedures enhance the effect.